Mi-Strength

Warm-Up
Mobility - Hips & Shoulder Stretch - 1 min each
General Dynamic

​Activation
Rower Game - Pick a partner
Max Distance in 20 Pulls take the difference between the two partners and each row that or (split that if it's a big number) for Calories for their second round rowing.

​Part 1
12 min cap each group
A1 - DeadLift 4 x 4
A2 - OH 1 arm Walking Lunges 4 x 10m (R & L)

B1 - Incline Bench - 2 arm DB Row 4 x 10-12
B2 - Cable: high to low 1/2 kneeling Chops 4 x 10/10

Part 2A
21-18-15-12
KB Swing
1 bear-crawl to crab walk the turf
10/10 - Yellow Med Ball Lateral Wall Toss

Then ....

​Part 2B
3 x 10 Plate Sit-up
3 x 15 sec chin-up hold